If you prefer working out in the evenings, it's best to avoid exercising two to three hours before bedtime to avoid sleep disruption, the National Institutes of Health says. On the other hand, if you are a morning exerciser and not getting seven to nine hours of sleep, Lona Sandon, a Dallas fitness instructor and assistant clinical nutrition professor at the University of Texas Southwestern Medical Center, suggests getting to bed earlier or exercising in the evening.
美国国家健康研究院(National Institutes of Health)称,如果你更喜欢晚上健身,最好避免在就寝前两到三小时锻炼,以免干扰睡眠。另一方面,达拉斯的健身指导、德克萨斯大学西南医学中心(University of Texas Southwestern Medical Center)临床营养学助理教授洛纳・桑登(Lona Sandon)建议,如果你喜欢早锻炼,而且一天的睡眠时间达不到七至九个小时,可以早一点就寝或者改为晚上锻炼。
To avoid midday fatigue and preserve energy throughout the day, most trainers recommend doing more moderate workouts, meaning those in which you hit 70% to 80% of your target heart rate. 'Listen to what your body is telling you,' says Ms. Sandon. 'If you have a high-stress work environment then vigorous workouts may not make you feel better. You might be better off with restorative yoga so your brain can slow down.'
要避免中午感觉疲乏,让全天都能保持充沛的精力,多数健身教练的建议是多做些中等强度的锻炼,也就是让心跳达到目标心率70%至80%的运动。桑登说:“要倾听你身体发出的声音,如果你处在压力很大的工作环境中,那么剧烈运动或许不能让你感觉更舒服。做修复瑜伽效果可能会更好,这样你的大脑能够放松下来。”
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